By: Anden Arnold, GatorCare Intern
We all know that the quality of your sleep can affect our daily lives and overall wellbeing, but did you know that what we eat can also contribute to our sleep quality? What we eat and how we sleep go hand in hand, directly impacting our moods, productivity levels, mental health, and overall physical wellbeing. The food we eat, as well as when we eat, can influence our sleep and contribute to our overall health and wellbeing.
What is the best food for sleep?
There is no single “sleep food” that will automatically fix your sleeping habits or sleep quality. Instead, we should focus on balanced meals that provide energy at key points throughout the day.
Some foods that may promote better sleep quality include:
- Fruits and vegetables: Kiwis, apples, grapes, pineapple, spinach, sweet potatoes, and bananas
- Lean proteins: Cheeses, fish, and turkey
- Unsaturated fats: Peanut butter, almonds, cashews, avocado, and chia seeds
- Whole grains: Oats, quinoa, and brown rice
These foods are rich in nutrients such as magnesium and fiber, while some, such as kiwis, have been studied for their potential connection to sleep. We should try to incorporate these foods into our daily meals and routines to support general nutrition, sleep, and digestive health.
What about a midnight/bedtime snack?
A large meal before bed can make it harder to get comfortable and fall asleep. Try eating large meals a couple of hours before bed, which will give your body time to start digestion and may help reduce discomfort. Here are some light snack ideas to have before bed that can satisfy cravings.
- Bananas with almond butter
- Greek yogurt with honey
- Oatmeal
- Whole-grain crackers and cheese
These foods won’t make you fall asleep instantly, but they can satisfy that cravings while providing nutrients that support overall health and healthy sleep habits.
Does timing matter?
Yes, timing matters! Large meals close to bedtime can make it harder to fall asleep, as they can cause discomfort, stopping you from being able to fall asleep.
Caffeine intake can also affect your sleep quality. Coffee, energy drinks, sodas, teas, and other caffeinated foods and beverages can impact sleep quality, especially if consumed later in the day. Try consuming caffeine earlier in the day, which may help support better sleep quality.
Focusing on the “perfect” foods for sleep and strict meal schedules isn’t going to completely fix our sleep. But, by incorporating these foods and being more mindful of meal timing and caffeine intake can contribute to better sleep quality and greater overall wellness.
Sources:
https://health.clevelandclinic.org/foods-that-help-you-sleep
https://stvincents.org/about-us/news-press/news-detail?articleId=46505&publicid=745
https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep
https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
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